5 Rounds
10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Arch Hold
1 minute Rest
Wod Type: For TimeNo Equipment (Home Wods)
Movements: Hollow HoldSuperman Hold
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds
10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Arch Hold
1 minute Rest
For Time
100 Alternating Pistols
Every minute on the minute starting at 0:00, perform:
10 Push-Ups
6 Rounds for Total Reps in 14 minutes 15 seconds
45 second Max Burpees to Plate (2 in)
15 second Rest
45 second Max Jumping Squats to Target (6 in)
45 second Rest
For Time
60 Air Squats
400 meter Run
40 Air Squats
800 meter Run
20 Air Squats
1,600 meter Run
Time Cap: 35 minutes
AMRAP in 28 minutes
Buy-In: 91 Burpees
In the remaining time, AMRAP of:
9 Handstand Push-Ups
10 Jump Squats
5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
AMRAP in 35 minutes
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks
For Time
3,000 meter Run
Every 3 minutes, perform:
10 Burpee Broad Jumps
10 Alternating Lunges
Time Cap: 25 minutes